How To Build Lean Muscle Mass

How to build lean muscle mass


Our bodies work differently. Something that can be great for me, will not provide you with the same results, and you get disappointed. Taking in consideration those three types of bodies-ectomorph, mesomorph and endomorph- it becomes easily to establish which workout routine, diet and rest time best fit each category to achieve great results in muscle growth. Ectomorphs are the ones who complain most of all about the difficulty to gain each pound. Also called hardgainers, these category of people have a fast metabolism which burn fat effectively, and in result they have no problem with extra weight.

On the other hand, there are people who bulk quite fast, but they add a big percentage of fat too. This appearance is most specific for endomorphs, while mesomorph can struggle with this problem too. This article is for those who along with muscle mass, gain quite much fat too.


Gaining lean muscle mass is based on three very important moments: proper diet, strength training and cardio exercises. Missing any of these points will give you no results, even you put in a lot of time in the gym.


Dietary for getting lean

For making your muscle grow and for strength training your body needs a lot of nutrients and energy. Eating enough carbohydrates and protein are the main factors which lead to getting those six pack abs and very well toned body.

Carbohydrates ensure your body with energy, so needed for strength training which makes your muscles get bigger. Also, carbs are important for minimizing catabolic effects after each workouts. That’s why eating carbs before and after workout is very recommended. Make sure you do not take too much carbs, since they turn to fat.

In order to burn fat, the best would  do not eat carbs right before the night sleep.The carbs you eat throughout the day are easily consumed during physical activities. Over the night, body needs less energy, thus most probably the carbs you have take before the sleep turn to fat. Your meal on the night should be composed of dietary protein products, salads, and fresh fruits.


Protein is builded material for muscles. Include some meat, fish, eggs in every meal throughout the day. For building muscle you have to eat at least 2 mg of protein for each weight pond of your body. For example, if your weight is 154 pounds, than you have to minimum 300 mg of protein each day. Divide it to six meals per day, and we get 18 mg of protein for each food intake. It is very important to follow high frequency of eating. Five, six meals per day are considered enough to give your body nutrients and energy necessary for good working during the all day.

Never skip a meal, and respect the breakfasts as having a tremendous importance for you. This is because after eight hours of sleep, body has an acute necessity of new sources of energy. Feed it at time, and you will enjoy great results soon.


Fat burning foods is what you need to consider as a must for your diet routine during getting lean. Grapefruit, apples, cinnamon, green tea or fish are products that increase metabolism rate and make your body melt away unwanted fat deposits. Also, make sure you are well hydrated, keeping you water intake at two litres per day.


Weight training

Weight or strength training is what you need to get lean muscle mass. Include in your workout routine basic exercises, during which wil be worked the biggest muscles group at once. You have to focus on such exercises as squats, pull ups and chin ups, deadlifts, and bench presses. Adding such exercises as dips or rows would be very beneficial too.

Use loads periodization method, which is a standard muscle building method in bodybuilding. This method suppose that you split the whole workout routine into two phases: bulking and cutting. Thereby, first 5-6 months of training are for packing on muscle mass, after which comes the time for concentrating all your efforts on getting lean. The second stage has 5-7 weeks length, after which you return to bulking.

About the strength training frequency, you should know that you have to go to the gym once in a four days, doing a 45 minutes training session. Is not the case to train for longer time, since this only leads to overtraining and may cause serious injuries. Remember that you  just need to work well your muscles, and they will grow after you get out of the gym, namely during recovery. That’s why, if you performed a hard training, give your body enough time for recovery. Do not hurry to come back in the gym if you still feel strong pain in the muscles. Or if you do it, begin slowly with a recovery training.


If you are on steroids and want to get lean, than you will have to train more often than those who are not. Anabolics greatly assist your body during recovery period, helping it to get through this stage quicker. Also, they give you more strength and you feel ready to train 2-3 times a week. Such steroids as Winstrol, Anavar or Primobolan are the most used for burning fat and getting lean muscle mass. If you decided to go with steroids for getting lean, than you will have to carefully plan your steroid cycle. This means that you have to write down which steroids you are going to use, stuck or one steroid with testosterone, in what doses, for how long and also properly plan post cycle therapy.


Cardio training

Cardio exercises are meant to help you burn more fat than you usually do. Running or jumping are great exercises to do for 5-10 minutes before weight training. They perfectly warm up body and get it ready for loads exercises. But for fat burning effects, cardio training proved to be very effective if performed straight after the workout. Performing 2o minutes of cardio exercises is more than enough to help it get rid of fat within weeks.


Do cardio training for 5-6 days per week. Brisk walking is a great cardio training idea, that fit each person. Begin with smaller distance, and slowly increase it with the time.


In summary, building lean muscle mass is not difficult. Being educated about how to do it is what bring you the body you have ever dreamed of. So, right diet, weight and cardio training is what you need to mix for great burning fat effect and for getting lean. More proteins and and less carbs on night, 5-6 meals per day with no skeaping is what you need to follow for building lean muscle. Work out 2 times per week for 45 minutes with weights, using basic exercises for overall body training. Use load periodization training for better effect. Engage in a 20 minutes per day cardio workout routine, performing it after weight training in those days.


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About F Kyle

It just me, i love to write and sharing nice articles and stories about sports, anabolic steroids and about how to build solid muscles.


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